Kirk Workouts for The Week of 1/29-2/3

Monday:  1/29

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   

 

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

Station 1: Bike

Station 2: Plank

Station 3: 10x Squats R:12x B:8x

Station 4: 10x Push Ups R:12x B:8x (TRX Chest Press)

Station 5: Rest (If more than 20 People Hollow Hold)

Station 6: Rest

 

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Hollow Crunch

 

 

Tuesday: 1/30

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

 

Rowing & Heavy Bells: 2×16 min stations

  1. Partner Rowing: 6 RNDS – 60 seconds of work/60 seconds of rest.
  • During Rest 3x Pull Ups (5x TRX Pull Ups)
  • Rowing Goal is 250m+ 30 S/R Max
  • Repeat each partner rows 6 Times.
  1. Heavy Kettlebell: Partner “I Go You Go” 16 Mins to get through all the lifts.
  • 5×5 2KB Squat
  • 5×5 2KB Deadlift  
  • 5×5 2KB Push Press

 

Wednesday: 1/31

:30/:30/:30 HIIT Stations  – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core

3 Rounds at Each Station Before Rest: REST :60 = 3 Min Work / 1 Min Rest = 4 Min Total RNDS

Station 1 – :30 Goblet Squat/:30 Jumping Lunge/:30 Plank

Station 2 – :30 1 KB Push Press/:30 Mtn. Climbers/:30 Side Plank R

Station 3 – :30 Goblet Side Lunge/:30 Lateral Bounds/:30 Side Plank L

Station 4 – :30 KB Row R/:30 KB Row L/:30 Hollow Hold

Station 5 – :30 KB Swings/:30 Glute Bridge Hold /:30 Superman

Station 6 – POWER ROUND – :45 Burpees/ :45 Rest

 

Thursday:  2/1

Mobility Series: 5-6 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs

 

Rowing Circuit:  4 Person Group 3 RNDS

2 Min Row / 2 Min Tabatas

1 Min Rest BTWN RNDS

:30 Transitions between moves. Rotate towards ERGS…Rower goes to Core Move.

 

Main Goal Today: Rowing Stroke Rate – We will Focus on maintaining a stroke rate as a group each Round

ERG: 2 Min Row

RND 1 – :30 @ 20 S/R :30 @ 22 S/R :30 @ 24 S/R :30 @ 26 S/R

RND 2 – :30 @ 26 S/R :30 @ 28 S/R :30 @ 30 S/R :30 @ 32 S/R

RND 3 – :30 @ 20 S/R :30 @ 22 S/R :30 @ 24 S/R :30 @ 26 S/R

 

2 Minute Tabatas: –  :20/:10 4 RNDS

Push Ups / Sit Outs / MTN. Climbers the Hard Way

KB Goblet Stepback Lunges / KB Swings / 1 KB “Stiff Leg/RDL” Deadlift

High Plank Hold / Side Plank R / Side Plank L

 

 

Friday: 2/2

25 Min KB MTN: – See how far you can go in 15 Mins

  • R:(40+/60+)W:(30+/50+)B:(25+/35+)

200M Run (Cones on Clifford)

50 KB Goblet Lunges (Total)

40 KB Bent Rows (Total)

30 KB Swings

20 KB Goblet Squat

30 KB Swings

40 KB Bent Rows (Total)

50 KB Goblet Lunges

200M Run (Cones on Clifford)

     B: 20x Reps of Each

 

Early Finisher: Bonus Cash Out

 

Then: 2 Mins Off to get into teams and Recoup

 

10-15 Min Team Game: FitWit Jeopardy

– You pick the Rep count level question and category. 1-5 Questions for 5 Categories 5 Question Max.    

– If you get it right you get a point and the other team does the reps. If you get it wrong you do the reps and then other team gets to answer the question.

– Exercises: 1 = Burpee, 2 = Squats, 3 = Push Ups, 4 = Leg lifts, 5 = Jumping Jacks Squats

 

Saturday: 2/3

“The Wheels”

Groups of 4. 45:15 Repeat each round 2x =8 min, 2 min rest between rounds

 

Rd 1:

TRX Reverse Plank

Medball Step Back Lunge (R/L) + Overhead MB press

T-Push Ups

Jump rope

Repeat

Rd 2:

TRX Row to W-Fly

Two Way Knee Tuck

MB Squat Jacks

Power Skip (R leg 1st round/L leg 2nd round)

Repeat

Rd 3:

TRX Hamstring Runners

Band pull aparts

Superman Hold

Mountain Climbers the Hard Way

Repeat